WOD 10/31/13
8 Minutes of Shoudler/Wrist/OH Mobility
A- WU- 3 RFT of: 200M Run/4 Wall Walk
B- Power Jerk- 7 Minutes WU To 80% + 2 EMOM @ 80% for 10 Minutes
C- D.B. Press- 10/10/10/10 (HAP); 1 Minute Rest -10 Minute Cap
D- Narrow Grip Chin Up- 3/3/3/3/3/3/3/3/3/3; 30-45 Seconds Rest Between Sets
E- 7 Minute AMRAP of: 7 Burpee/7 D.B. Snatch L (45/25)/7 D.B. Snatch R/7 D.B. Goblet Squat
So much shoulder work on my rest days. I’m gonna come out of this squat/deadlift cycle with massive legs and posterior chain, no shoulders and a caved in chest.
A- WU- 3 RFT of: 200M Run/4 Wall Walk-6:46
B- Power Jerk- 7 Minutes WU To 80% + 2 EMOM @ 80% for 10 Minutes- worked at 165
C- D.B. Press- 10/10/10/10 (HAP); 1 Minute Rest -10 Minute C
D- Narrow Grip Chin Up- 3/3/3/3/3/3/3/3/3/3; 30-45 Seconds Rest Between Sets
E- 7 Minute AMRAP of: 7 Burpee/7 D.B. Snatch L (45/25)/7 D.B. Snatch R/7 D.B. Goblet Squat- 3 rounds plus 3 burpees
WU- 3 RFT of: 200M Run/4 Wall Walk
~4:05
B- Power Jerk- 7 Minutes WU To 80% + 2 EMOM @ 80% for 10 Minutes
Worked at 190. Focusing on TNGO REPS
C- D.B. Press- 10/10/10/10 (HAP); 1 Minute Rest -10 Minute Cap
25/35/45/55
D- Narrow Grip Chin Up- 3/3/3/3/3/3/3/3/3/3; 30-45 Seconds Rest Between Sets
Made these chest to bar strict pull ups
E- 7 Minute AMRAP of: 7 Burpee/7 D.B. Snatch L (45/25)/7 D.B. Snatch R/7 D.B. Goblet Squat
5 rounds plus 1 BURPEE @55lb
Good thing Marcos and I didn’t do 75 it would’ve got ugly.
Ditto Dariel. 75# would’ve crushed.
I pretty much followed Dariel today except for the part E.
I completed 4 rounds + 4 goblet squats.
Happy Halloween!
B- Power Jerk- 7 Minutes WU To 80% + 2 EMOM @ 80% for 10 Minutes- 105#
C- D.B. Press- 10/10/10/10 (HAP); 1 Minute Rest -10 Minute Cap 20#/20#/25#/25#
D- Narrow Grip Chin Up- 3/3/3/3/3/3/3/3/3/3; 30-45 Seconds Rest Between Sets- was surprised b/c these weren’t hard at all to do
E- 7 Minute AMRAP of: 7 Burpee/7 D.B. Snatch L (45/25)/7 D.B. Snatch R/7 D.B. Goblet Squat-
5 rounds+3 Rx
Happy Halloween, hope everyone’s having a great night and staying safe.